Tag: the dolce diet

5 Healthy Spices & Why You Should Use Them Now

By Amber Lowry

It’s safe to say that spices make meals more exciting. But did you know they can also have health benefits? Modern science is waking up to the fact that our favorite spices and herbs are vital for more than just our tastes buds. With the holidays right around the corner, take note of these five healthy spices that should be spicing up your life.

1. Turmeric

Well known for its anti-inflammatory properties, turmeric is the ‘golden child’ of various Asian dishes such as curry. Finally, science has realized just how valuable turmeric is not only for its color and taste, but health potential. A component of turmeric called curcumin has been cited for its healing effects on various inflammatory conditions in both traditional Eastern cultures as well as more recent scientific studies. A fun way to use turmeric is mixing it into a hot cup of almond or coconut milk to create a golden milk, or simply added to your favorite stews and soups.

2. Cumin

Used throughout the world from Latin America to the Middle East, cumin’s appeal expands far beyond the dinner plate. Traditional medical practices have claimed cumin to possess antibiotic properties and more recently, studies have shown cumin to hold painkilling, fever-reducing and antioxidant properties as well. Easy ways to incorporate cumin into your diet are in just about any beef dish (tacos anyone?) or dashed onto eggs.

3. Ginger

Great for more than just candy and soda, ginger is used in a wide variety of Eastern dishes and natural medicines. Like many of its spicy counterparts, the health properties of ginger have been shown by studies to be highly beneficial for a number of conditions such as stroke, heart disease, nausea, immunity, diabetes and more. Adding ginger in its raw form to a smoothie or to your holiday pumpkin pie in its powder form are fun ways to embrace this potent spice.

4. Himalayan sea salt

We’ve all heard about the dangers of table salt consumption to your health, but what many people don’t know is that we actually need salt as part of a healthy diet. Using Himalayan sea salt is an excellent way to get all the minerals and health benefits associated with pure, natural salt without facing the health issues associated with the salt doctors warn you about. Essential for biological functions such as absorption of nutrients, healthy regulation of water and the prevention of muscle cramps, using Himalayan sea salt in moderation with your own unique health needs is great for just about any dish that calls for salt.

5. Cinnamon

As a staple in holiday cooking and baking, cinnamon is a must-have for not only your sweet tooth, but your health. Research shows that cinnamon’s powerful health benefits include lowing blood sugar levels, combating oxidative stress, increasing insulin sensitivity, decreasing risk for heart disease and much more. To get the most out of its health-promoting properties, lean towards using Ceylon cinnamon. Adding a dash in its powder form or submerging a stick of cinnamon in your coffee makes a nice compliment to the occasional cinnamon baked treat you’re most likely indulging in over the holiday season!

References

Axe, J. (2014). 10 Medicinal Ginger Health Benefits. Dr.Axe.com. Retrieved from https://draxe.com/10medicinal-ginger-health-benefits

BioMed Central. (2011). Traditional remedy bitter cumin is a great source antioxidant plantphenols, study suggests. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2011/05/110519202718.htm

Leech, Joe. (2014). 10 Evidence-Based Health Benefits of Cinnamon. AuthorityNutrition.com. Retrieved from https://authoritynutrition.com/10-proven-benefits-of-cinnamon/

Mercola, J. (2016). Turmeric: The Spice of Life. Mercola.com. Retrieved fromhttp://articles.mercola.com/sites/articles/archive/2016/06/20/turmeric-spice-of-life.aspx

Mercola, J. (2011). Add Salt to Your Food Daily – Despite What Your Doctor Says. Mercola.com. Retrieved from http://articles.mercola.com/sites/articles/archive/2011/09/20/salt-myth.aspx

Measuring Success Outside of the Scale

By Nicole Kiley, MSc, RD

Are you endlessly searching for satisfaction with your weight? Do you find your mood to be affected by the number you see on the scale? For those of you who struggle with the scale, I read a great quote once that I highly recommend you tape above your scale.

“This scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure talent, purpose, character, possibility, strength, or love.” – Steve Maraboli

Ladies and gentlemen, it is time to live and let go! Your health and your attempt at self-improvement is so much more than a number. You are the sum of life experiences; life experiences that only you have endured. This makes you unique, and that’s a good thing! Taking care of yourself is just that – self-care. This includes nourishing your body because it feels good…participating in physical activities that help to relieve stress, surrounding yourself with good people, and laughing your tail off. Notice how I didn’t say starving or depriving yourself, punishing yourself with extreme exercise, and/or creeping on the Instagram accounts of people you wish you look liked? Self-care is self-love; positive, sustainable actions you take to improve your health and happiness.
Some of you reading this may be thinking, “But I have a lot of weight to lose, and weighing myself helps track my progress.” This is true. And finding your balance between setting goals and setting yourself up for failure is critical! Only you will know where that balance lies. But I challenge you to start with the basics and focus on variables other than weight. Today you are able to run with your children without breathing heavily. Today you noticed that your skin is more vibrant, due to staying well hydrated. Today you woke up (lively) before your alarm went off. Today you had the energy to come home after work and cook a delicious new recipe for your family. Take note of the wins outside of the scale! These life-improving variables are what matter the most!
Today I challenge you to ditch the scale and list 3 health goals outside of your weight. Write them on a Post-it note and put them on your bathroom mirror. The next time you are tempted to measure your success by a number, remember what your real goals are – self-love and quality of life.

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

5 Ways to Stay Healthy at a Desk Job

By Lindsay Howard, MS, Dietetic Intern

According to the American Heart Association, 80% of all American jobs are sedentary. This is an 83% increase from 1950! Research has shown that as time spent sitting increases, so does your risk for developing high blood pressure, obesity, and high cholesterol. You are also more likely to suffer from low back pain, decreased mobility, and plummeting energy levels! Don’t let the 9 to 5 get you down. Here are 5 ways to stay healthy at a desk job.

1. Keep a BPA-free water bottle at your desk.

Even a small amount of dehydration can have a negative impact on your cognitive function and energy levels. Keeping water within arm’s reach will remind you to drink! Aim for ~ 16 oz. every 3 hours.

2. Pack a stash of healthy snacks in your desk drawer.

Ever get that mid-morning or late afternoon craving? Just say no to the vending machine (or as I like to call it; the sodium locker) and bring more energy-sustaining options like nuts, nut butter packets (e.g. Justin’s or Wild Friends), fresh fruit, or homemade granola bars. Incorporating a balanced snack between meals will help to keep blood sugar levels stable and sustain you throughout your work day.

3. Leave the office for lunch.

Utilize your lunch break to remove yourself from the office setting. Go outside, take a walk, socialize with co-workers, etc. A physical and mental break is essential to keep you motivated and functioning at full capacity! It will also help to reduce burnout and maintain high productivity.

4. Maintain good posture.

Sitting with good posture is not only good for back health but also alertness! Are you a sloucher? Try placing a small pillow at the lower part of your back. Looking to change it up completely? Try sitting on a physio ball or even use a standing desk!

5. Sneak in some exercise.

Take a lap around the building on your break. Opt for the stairs over the elevator. Get your co-workers involved by creating Fantasy Fit Ball Teams! Develop a point system for healthy habits and boost company morale.

Sources:

American Heart Association (www.heart.org)

Edwardson, C.L., Gorely, T., Davie, M.J., Gray, L.J., Khunti, K., Wilmot, E.G., Yates, T., Biddle, S.J.H. (2012). Association of Sedentary Behaviour with Metabolic Syndrome: A Meta-Analysis. Plos One, 7(4).

Popkin, B.M., D’Anci, K.E., Rosenberg, I.H. (2010). Water, hydration, and health. Nutrition Reviews, 68 (8), 439-458.

Pronk N.P., Katz A.S., Lowry M., Payfer J.R. (2011). Reducing Occupational Sitting Time and Improving Worker Health: The Take-a-Stand Project. Preventing Chronic Disease, 9(11).

Wang, H., Weiss, K.J., Haggerty, M.C., Heath, J.E. (2014). The effect of active sitting on trunk motion. Journal of Sport and Health Science, 3 (4) 333-337.

How To Choose Eggs: Understanding Egg Labels

By Nicole Kiley, MSc, RD

Have you ever stared at a shelf of eggs and thought, “How do I choose?” You are not alone! Below we break down the regulation behind egg labels and hopefully help to simplify your next grocery shop!

Caged (Commercial White Egg)

Most eggs sold in the supermarket are from caged hens that are grown on a confined animal feeding operation (CAFO). Many environmental, animal, and health activists have been very public about the poor living conditions of these birds. With up to 4 birds in a 16-inch cage, birds are confined and unhealthy. These chickens are given antibiotics and hormones and are fed a mixture of grain, soy and in some cases, animal byproducts.

Cage-Free

Cage-free birds are no longer trapped in a cage, but still do not have access to the outside. There is no regulation on antibiotic or hormone use, nor the feed given to cage-free hens.

Vegetarian Fed

Like caged and cage-free, vegetarian fed does not regulate living conditions nor the use of hormones or antibiotics. This label does certify that the chickens have not been fed animal byproducts. Does anyone else find it comical (more sad) that we need a label for this?

Added Omega-3s

Consistent with the above, this label does not regulate living conditions or chemical use, however, it does mean that chickens were fed omega 3-rich foods (e.g. flax). Eggs from these hens contain higher amounts of omega 3 fatty acids.

Organic

Organic eggs come from antibiotic- and hormone-free hens that have been fed a diet free of pesticides and synthetic fertilizers. This label does not establish requirements for living conditions and there is some beak trimming allowed. On a positive note, organic eggs are laid and verified by third parities, which reduces the chance of fraudulent labeling. Now we are getting somewhere!

Free-Range

Free-range doesn’t necessarily mean pasture-raised. Technically, hens used to have access to the outdoors, however there are no standards on time spent outdoors or space within living quarters. This is a tricky label!

Pastured (Pasture-Raised)

Pastured chickens live outside and are free to eat green grass, grubs, bugs, and whatever else they naturally find. These happy hens are free to socialize and roam as they naturally desire. Beak trimming and forced molting (a process of stressing the hen, usually through starvation, so the hen will produce larger eggs later) are prohibited.

Egg Color

The color of the egg shell is determined by the breed of the chicken, not the quality. You will notice, however, that pastured eggs often have a variety of color and spots and not all eggs look the same. This is good!

Is Pasture-Raised All It’s Cracked Up to Be?

Unfortunately, in the case of eggs, you get what you pay for. A pasture-raised egg has a deep vibrant orange yolk. Its nutrition profile is hard to deny, as pasture-raised eggs are rich in Vitamin A, D, E, K2, B-12, folate, riboflavin, zinc, calcium, beta-carotene, choline and omega 3 fatty acids. A study conducted by Mother Earth News in 2007 found happy pastured hens to produce superior eggs compared to caged hens. In an analysis of 14 flocks across the United States, pasture-raised eggs were found to have:
• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta carotene
• 3 to 6 times more vitamin D
Happy hens = healthy eggs!

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

Sources

Small Footprint Family – sustainability starts at home

Mother Earth News

4 Tips to Get Out of Your Funk

By Mary Spiegelberg

We are all destined to get into a funk every now and then. Whether it’s just for a day or it lasts a couple weeks, feeling “off” is never fun. Quality of life is EVERYTHING, so here are four tips to help you fight the funk.

1. Wakeup grateful

Before you get out of bed and start your morning routine think about three things you are truly grateful for. Take time to reflect on the reasoning behind your pickings and why they were chosen. Today I am grateful for the bed I woke up in because it offered me a cozy place to rest in order to save up the energy needed to conquer this day!

2. Feel feelings

Often times we feel pressured to suppress feelings in order to get through the work day. While this may be needed in a professional setting, it is not needed at home. Your home, or car drive home, is a safe place to be vulnerable and feel. Allow yourself to feel sad, lonely, stressed, or whatever it may be. Invest in a self-proclaimed pity party and get dinner with friends, turn off your cell phone, and/or take a much needed nap. Do something that makes you truly happy and “reset.” But here is the catch, put a time limit on your pity party. Tell yourself that after your night or day of clemency it is time to go out and take on the world again.

3. Accomplish something, anything

Feeling overwhelmed and unaccomplished? Set a tangible goal you know you can reach by the end of the week and write it down; it can be as simple as getting to the gym an extra day this week or cooking a new Dolce-inspired meal. A weekly goal too much? Set a goal for the next hour. The key is to get the productive ball rolling. Completing a task gives a sense of accomplishment and will give you the motivation you need to set your next goal.

4. Breathe

Probably the most simple and critical step to fighting the funk. Take 10 seconds and close your eyes. Clear your mind and focus solely on taking deep breaths in and out. Remember, it cannot rain forever and the sunshine is only a day away when you choose to see it. You are strong. You are capable. You can do this.

Future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!

How to Make Homemade Banana Ice Cream

By Mary Spiegelberg

Bring a whole new twist to your evening snack with homemade banana ice cream! Bananas pack a powerful nutrition punch with over 400 mg of potassium and 3 grams of fiber each. Top your banana ice cream with a serving of healthy fats and sweet carbohydrates and you’ve scooped yourself a delicious, well-balanced treat!
How To:
Peel ripe bananas and chop into 1-inch pieces. Freeze the bananas in a freezer-friendly glass bowl for a minimum of 2 hours. Blend banana pieces in a blender or food processor (a food processor works best). Blend until smooth like creamy, soft-serve ice cream. The banana will be quite soft at this point. You may scoop it into a recycled ice-cream jar (for the full effect) and serve immediately, or transfer it back to a freezer-friendly container and freeze until solid. Compliment your banana ice-cream with these delicious toppings below!

Nutty Buddy

Add to blender w/ ice cream:
2 Tbsp. Wild Friends chocolate coconut peanut butter
Top with:
Unsweetened coconut flakes
½ tsp. chia seeds

Apple Cinnamon

Top with:
Cinnamon
Walnuts
Chopped apples

Honey I’m Home!

Add to blender w/ ice cream:
Splash of coconut milk
1 tsp. vanilla extract
Top with:
Drizzled honey
Unsweetened coconut flakes

4 Creative Ways to Stay Hydrated

By Meg Pulkrabek MS, RD, LRD

How much water should you be drinking daily? There are many different recommendations on how to calculate this for each individual need, so the exact amount is controversial depending on what your goal is. But, truthfully, the answer is probably quite a bit more than you are drinking now! There are many factors to consider for how much water you need daily beyond just your body size including exercise, illness, gender, fiber intake, environment/weather, pregnancy and more. When you choose your goal volume to start with, you can always increase your water intake over time as your body adjusts. Here are some tips for how to drink more water daily:

1) Technology

Use your alarm or timer on your phone for hourly reminders. There are also free apps available like “Daily Water”, “Waterlogged,” or “iDrated”. They will send you reminders to take a drink of water and will help you to keep track of your total by the end of the day.

2) Water Bottle

Visual cues from your water bottle like marking your goals on the tick marks are more appealing and easier to follow then plain glasses. You could also use a gallon jug to help you visualize all of the water you need in a day. Keep this bottle near you throughout the day so that it is easily accessible.

3) Freeze it

Try freezing water into Popsicles or ice cubes. This can be as simple as freezing your favorite fruit-based tea to making a fun recipe like strawberries and kiwi slices frozen in strawberry-kiwi juice. Presentation always makes water more appealing. Starting with diffusing fruit into water for a little more flavor can make it more fun to drink.

4) Plan ahead

Before you go to sleep, make it part of your evening routine to put a full 8 oz. glass of water next to your alarm or your bathroom sink. Now water is available immediately upon waking! Before getting out of bed and setting your feet on the floor, finish off your 8 ounces and start your day feeling hydrated!

MYTH! Eating spicier food for thirst

Spicy food flavors make us feel thirsty, but reaching for water may not be the most beneficial choice in this situation. Spicy foods mixing with water is similar to mixing oil and water; it doesn’t. In fact, water spreads the spicy molecules and heat around and can cause more discomfort. Also, use caution with this strategy if you have heartburn or can easily upset your digestive system.

3 Tricks To Stick To Your Workout

1. Don’t overdo it

One way to put a stop to your new exercise habit before it even gets off the ground? Getting hurt. Beginners (or people just returning to fitness after a long break) need to be careful about trying to do too much, too soon, which can leave you sore and exhausted—or worse yet, with a real injury that will keep you sidelined for even longer. It’s normal to have some muscle aches and stiffness a day or two after working out muscles you haven’t used in a while, but if you start to feel sick or overly tired, you could be training too hard. Following a training plan (like Mike Dolce’s online training program “3 Weeks to Shredded”) and working with a registered dietitian can help you make sure you’re progressing at a reasonable pace.

2. Make it convenient

Think about when, where, and how your workout can best (and most easily) fit into your daily routine. You don’t want to travel far to get to a gym, or the likelihood of going will decrease immensely. For some people, a gym near the office will help them squeeze in a workout before work or during their lunch break; for others, working out at home or at a gym near their house is more convenient.

3. Pay for it (No, really!)

Being accountable with money is a good thing. If you invest in a fitness regimen, you’re more likely to work harder to get your money’s worth. If you can afford it, joining an upscale gym or splurging on boutique fitness classes could be just the thing you need to force yourself to actually go. Or, bribe yourself with smaller investments—treat yourself to a new pair of running shoes or a new GPS watch, for example.

Source: health.com

3 Superfood Smoothie Recipes

By Nicole Kiley, MSc, RD

Plum-Quinoa Smoothie

Ingredients
1 plum, pitted and cut into chunks
½ frozen banana
¼ cup cooked quinoa
1 cup unsweetened almond milk
1 tsp. pure vanilla extract
¼ tsp. cinnamon
handful of ice cubes

The Superfood: Quinoa

Did you know the part of quinoa we eat is actually a seed, not a grain? That’s why it is naturally gluten-free. Quinoa, pronounced KEEN-WAH, is loaded with fiber and protein. It contains all 9 essential amino acids, making it a complete protein, and has 8 grams of protein per cup!

Tropical Kale Smoothie

Ingredients
2 handfuls kale leaves, stems removed
¾ cup unsweetened almond milk
1 tsp. pure vanilla extract
1 frozen banana
1/3 cup plain Greek yogurt
1/3 cup frozen pineapple
2 Tbsp. peanut butter
1 tsp. honey

The Superfood: Kale

Kale is known for having one of the highest ORAC ratings, in other words, it is REALLY good at scavenging free-radicals and protecting cellular health. As a nutritional powerhouse, kale is rich in vitamin C, beta-carotene, kaemferol and quercetin. What do these words mean? They mean kale is REALLY good for you!

Oatmeal Blueberry Smoothie

Ingredients
1 cup unsweetened almond milk
½ frozen banana (optional)
¼ cup oats, dry
1 cup fresh or frozen blueberries
1/3 cup plain Greek yogurt

The Superfood: Oats

Oats are rich in soluble fiber. Soluble fiber attracts water and becomes a sticky gel as it digests. The benefits of this digestive process include lowered blood cholesterol, stabilized blood sugar, and improved bowel regularity. Not a fan of oatmeal? Reap the health benefits of this super grain with a smoothie!


– Nicole Kiley is the Head Registered Dietitian at The Dolce Diet.  She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable.  Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

Shopping on a Budget: Meals for $3 or Less

by Mary Spiegelberg and Nicole Kiley, MSc, RD

Raise your hand if you agree that life can be expensive! If you’re wanting to eat healthier but your budget is tight, this blog is for you! Our goal this week was to bring you bargain breakfast and dinner recipes, each costing less than $3.00. We sent out Dolce Diet Intern Mary Spiegelberg to do some R&D, and here’s what she found.
Below is her grocery shopping list for the week – just $32.08! A couple of things important to note:
– Notice that her grocery list is primarily plant-based, meaning low in meat and dairy. In addition to health benefits, there are also financial benefits to increasing your plant intake! With a grocery bill this low, you may be able to afford a few pounds of quality beef, poultry and/or fish each week. Plants and meat included, that’s approximately $50.00.
– We’ve said before, shop SALES! If you know you consume a loaf of sprouted grain bread each week and Sprouts has it labeled as a “Bountiful Bargain,” buy an extra loaf and store it in the freezer! The storage-friendly staples in your diet can always be purchased in bulk: meats, grains, nuts, nut butters, seeds, frozen fruit, etc.

Grocery Shopping List

Food Item	Price	Servings per Cost	Amount needed	Final Cost
Apples	$0.99	3 medium	1	$0.33
Bananas	$0.69	3 medium	3	$0.69
Potatoes	$0.88	3 medium	3	$0.88
White Onion	$0.99	4-5 medium	3	$0.66
Cauliflower	$0.98	1 head	1	$0.98
Brown Rice	$0.99	~11 cups	2	$0.18
Black Beans	$0.99	2 cups	2	$0.99
Lentils	$0.99	7 cups	2	$.28
Rolled Oats	$0.99	5 cups	1.5	$0.30
Peanut Butter	$2.79	14 (1 Jar)	1 Jar	$2.79
Frozen Blueberries	$2.99	2.5 (1 Bag)	1 Bag	$2.99
Frozen Spinach	$1.99	6 (1 Bag)	1 Bag	$1.99
California Veggie Blend	$1.94	5 (1 Bag)	1 Bag	$1.94
1 Carton Eggs	$2.89	18 (1 Carton)	1 Carton	$2.89
Organic Diced Tomatoes	$1.00	1 Jar	1 Jar	$1.00
Sprouted Grain Pasta	$1.99	8 (1 Pkg.)	1 Pkg.	$1.99
Almond Milk	$2.08	1 Quart	1 Quart	$2.08
Tofu	$1.49	1 Pkg.	1 Pkg.	$1.49
Whole Wheat Tortillas	$2.08	1 Pkg.	1 Pkg.	$2.08
Organic Greek Yogurt	$4.99	8 (1/2 cup)	8	$4.99
Chia Seeds (Amazon)	$16.89 (2 lb. bag)	120 (1 Tbsp.)	4 Tbsp.	$0.56

 

TOTAL BEFORE TAXES: $32.08

{All prices are relative and approximate. Prices will vary based on location and weekly sale items.}

 Budget-Friendly Breakfast Recipes

Rolled Oats w/ Peanut Butter Apple Topping
Serves 1
Ingredients
1/3 cup oats, dry
1 to 2 Tbsp. natural peanut butter
1 apple, chopped
Cinnamon
Nutrition Tip

• When preparing your rolled oats, you may add your diced apples before or after cooking the oats. Before will warm and make apples have a soft gooey texture, adding apple after will give you a crisper texture.

 
Berry Madness
Serves 1
Ingredients
            1 cup Greek yogurt
¾ cup mixed berries
1 tsp. chia seeds
OR
1 cup Greek Yogurt
1 banana, sliced
1 Tbsp. nut butter
Drizzle honey (optional)
 
Nutrition Tip

• Did you know that most Americans meet their protein needs at lunch and dinner but fail to consume adequate protein in the morning? After a hard night training or game, research shows an increased need for protein the next morning! Greek yogurt protein-packed powerhouse. Paired with a nutrient-dense carbohydrate, recovery is easy-peasy-lemon-squeezy!

 Scramble w/ Sprouted Grain Toast
Serves 1
Ingredients
3 whole eggs
¼ onion, chopped
¼ bell pepper, chopped
½ tomato, chopped
1 handful spinach
1 slice sprouted grain toast
¼ avocado or 1 tsp. grass-fed butter
Nutrition Tip

• Eggs are one of the most affordable animal proteins per ounce! Three egg scramble too small? Add a couple additional egg whites to the mix for an added protein punch!

Breakfast Burrito
Serves 1
Ingredients
            1 whole wheat tortilla
2 whole eggs, scrambled
1 handful spinach
¼ cup black beans
¼ onion, shopped
½ to 1 potato (depending on tortilla size)
1/3 avocado, cut into bite-sized pieces
 
*Scramble eggs, sauté spinach and rinse and warm beans. Wash/scrub potatoes and cut into even chunks, cubes or slices. Add avocado oil to pan and heat on medium high for 15 to 20 minutes, until potatoes are browned. At minute 10, add chopped onion and cook with potato. Add all ingredients to tortilla and enjoy!
 
Nutrition Tip

• Did you know the pit (seed) of the avocado helps to keep it fresh? When using less than a whole avocado, use the side without the seed first! You can also squeeze ¼ of a fresh lemon or lime over the avocado (the ascorbic acid in the fruit helps to preserve freshness).

Blueberry Banana Smoothie
Serves 1
Ingredients
1 cup almond milk
¾ cup frozen blueberries
1 banana, fresh or frozen
½ to 1 cup Greek yogurt
1 tsp. chia seeds
1 handful spinach
 
Nutrition Tip

• Turn this smoothie into frozen yogurt by skipping the spinach and almond milk. You’ll definitely want to use frozen bananas and blueberries for this tasty nighttime snack!

Budget-Friendly Dinner Recipes

Vegetarian Skinny-Sumo Stir-Fry
Serves 2
Ingredients
½ cup brown rice, dry
1 cup beans, rinsed
2 cups California blend veggies (broccoli, cauliflower, baby carrots)
1 package tofu
1 Tbsp. avocado oil
Low-sodium soy sauce (optional)
 
*Place a few folded paper towels on a large plate. Remove tofu from package and place on towels. Lightly pat tofu dry. Slice tofu into 1-inch cubes. Transfer tofu to bowl and drizzle with soy sauce (may also add to bowl with soy sauce, grated ginger, sesame seeds and minced garlic). Add 1 tsp. avocado oil to pan and heat on medium-high. Once hot, add tofu (keep juices from bowl). Use a spatula to turn tofu until golden brown on all sides. In separate pan add 2 tsp. avocado oil, tofu bowl juices and veggies. Sauté on medium-low heat until tender. Cook rice according to package directions and heat beans. Add to bowl and enjoy!
 
Nutrition Tip

• Not only is tofu an excellent plant source of protein (grams), it is also a complete protein and contains all eight essential amino acids. Tofu is rich in iron, calcium and other vitamins and minerals. Just one package of tofu contains roughly 45% of one’s daily calcium needs!

Funky Fried Rice
Serves 2
Ingredients
1 cup brown rice
1 serving California blend veggies
1/3 onion, chopped
1 large handful spinach
½ package tofu
2 eggs
2 Tbsp. avocado oil
 
*Prepare rice according to package directions. Sauté California blend and onions in 2 tsp. avocado oil. Add the end, add spinach and let wilt. Dry and slice tofu into 1-inch cubes. Pan fry in 1 tsp. avocado oil. Using spatula, turn tofu until golden brown on all sides. Separately, begin cooking scrambled eggs. Slowly add cooked brown rice, veggies and tofu. Yum!
 
Nutrition Tip

• Not feeling the tofu? Leave the tofu out and serve the funky fried rice with a cubed chicken or beef!

Lentil Mix w/ Potato Wedges
Serves 2
Ingredients
1 cup lentils
1 cup black beans
2 cups cauliflower
2 potatoes
Sea salt & pepper
1 Tbsp. extra virgin olive oil
2 Tbsp. minced garlic
 
*Prepare lentils on stovetop using a 3:1 ratio of water to lentils. Bring to a boil, cover with lid, reduce heat, and let simmer until tender (~15 to 20 minutes). Prepare rice according to package directions or using a 2:1 ratio of water to rice (same steps as above). Add olive oil, garlic, salt and pepper to bowl. Chop cauliflower and coat in oil mixture. Place on baking sheet and bake at 425 degrees F for ~15 minutes, broil for the last 3 to 5 (may stir half way through). Serve lentils and rice under baked cauliflower. Wash/scrub and cut potatoes into thick wedges. Season with salt and pepper and bake at 425 degrees F for ~25 minutes. Serve as a delicious side.
 
Nutrition Tip
1 cup of lentils has ~18 grams of protein and 1 cup of beans has ~41 grams. There is roughly 30 grams of protein in each serving of this recipe! These plant proteins are affordable, rich in fiber (great for bowel regularity) and heart-healthy (low in saturated fat)!

Power Pasta
Serves 4 to 6
Ingredients
1 pkg. whole-grain pasta
2 cans diced tomatoes
1 red bell pepper
1 green bell pepper
1 medium sweet onion
10 garlic cloves
1 pinch basil, oregano & sea salt (If not already added to diced tomatoes)
1 Tbsp. avocado oil
½ lb. grass-fed ground beef (optional: ~$2.00 to $4.00)
* Add diced tomatoes, garlic, salt, basil and oregano to pot. Heat on medium-low. Wash and chop veggies and sauté in avocado oil. Once tender, add to pot. Cook pasta according to package directions and add to pot. Cook meat in vegetable pan until browned, add to pot. Mix ingredients and enjoy!
 
Nutrition Tip
This Power Pasta recipe is easy to prepare and can be made in large quantities at once. This delish dinner is a family favorite and costs $2.00 to $3.00 per serving!

 
 
– Nicole Kiley is the Head Registered Dietitian at The Dolce Diet.  She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable.  Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
– Mary Spiegelberg currently is pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Her primary field of concentration is Sports Nutrition. She is a member of UCLA’s Performance Nutrition Team, who work to fuel, sustain and improve performance of collegiate athletes. She is a Newport Beach native and proud owner of Hooked Boxing, LLC.